Results with Rio - Personal Trainer

So many things are out of our control, but we can control how we respond 💡

Broken foot < Solid mindset 😏

Probably not a day goes by where I don’t have to adapt someone’s session in some way…

Because life happens. Injuries happen. Illnesses happen. Pain happens. Stress happens. Exhaustion happens
- sometimes chronic, sometimes sporadic.

But if every time something happens, we do nothing, then that stop-start pattern will just continue because you’ll always be able to find a reason 🔄

Of course sometimes we genuinely need full rest.
But other times, when you think you can’t do anything because of X, you probably can 🤔

It just doesn’t always have to be perfect, the same, part of the plan or even much- but it doesn’t take much to be better than nothing.

This client broke her foot just 2 weeks ago and has had her boot for a week, yet she was already back in the gym.

It looked different. It wasn’t as heavy as she normally lifts. The focus shifted. Progress will look different for a while.

But she still got a full-body strength session in.

Because the fact is it’s still moving forward, just on a slightly different path, but not the one that leads nowhere 🗺️

She knows that stopping moving entirely is only going to make everything else feel worse, mentally and physically.

And it’s these moments, like when the excuse is right there and you choose to adapt instead, that really make the difference✨

Super Speedy Prawn protein noodles for the big one 🍜 ⚡️But also a great one for adults and lunches 😏

Straight from back to back clients ➡️ Taking the kids climbing (to alleviate the mum guilt) ➡️ Shop ➡️ In the door at 6pm with a very hungry kid meant needing to whip something up sharpish so this is a go-to for my biggest 👧🏻

💰Under £5
🍜These Protein noodles are in the Asda 3 for £3 range so I always get 2 noodles and one pack of stir fry veg
🍤Prawns - I go for whatever are cheaper or on offer, or frozen, but always King prawns not cold water

⏱️ Under 5 mins
Everything is basically pre-cooked except the egg so it’s a speedy one ⚡️

🔪No prep required
- The only effort required is chopping the spinach - as I like to use fresh for these sorts of dishes
- and whisking an egg
Both of which are so minimal they don’t even count 😅

💪🏻Protein
Adding extra protein with the protein noodles (25g a pack!) and the egg

👧🏻 This was just for Mini so it works for my fussy one
- Second portion leftover for her lunch
- I try to use low-salt soy (and only a splash) for littles but had run out - certain supermarkets do it own brand too
- To get here we’ve gradually food-chained from super noodles ➡️ Plain egg noodles (with cheese at first🥴) ➡️ Adding splash of soy ➡️ Adding egg ➡️ Sweetcorn ➡️ Sweetcorn & Peas ➡️ Chicken / Chicken sausages ➡️ Swapping for Prawns ➡️ Adding finely chopped spinach

🥦Added veg
🍃This is the first time N has let me add spinach to noodles so we went in light but you can’t taste them so add away!!
🫛I’d usually add frozen peas too but given we were adding spinach I skipped today to avoid pushing it 😬
🍄‍🟫 If for us I would also add extras to fill out like - Stir fry veg, mushrooms, peppers, beansprouts, shredded carrot, spring onions and pak choi (one of my absolute favourites!)

🍶Sauces / Oils
- I add sesame oil to a spray bottle to control how much I pour in
- Only need a splash of soy but depends on your preference
- You can add more flavour with Chilli, garlic, honey, rice vinegar, ginger

Enjoy ✨

UNPLANNED HIGHER PROTEIN AIR-FRYER CHICKEN GYRO WRAPS 💪🏻🌯

Whilst I hadn’t made this exact meal before, this is one of my go-to formulas for those days I have zero plan or energy to think and need food QUICK 💥

💰 Under £10
🍗I usually buy meat in the multi deals eg. 3 for £12
🍁Packet spices I buy in multi-offers
🫑Peppers - I always get a big bag in the essentials range (and always have frozen)
🧅 Red onion - I always get the big bag of smaller ones as they work out cheaper and I find I waste more with bigger
🥛Yoghurt & CC - I’m funny about brands because the dramatic difference in taste/consistency so don’t get the cheapest on these but have a few I switch between depending what offers are on

🔪 Prep
Only real prep was chopping the veg & Mixing up the sauce
I always have frozen peppers & onion in the freezer to speed up if needed or don’t have any fresh

🥘 1 pan + Air- Fryer
- I use silicone liners in the AF and shove in the dishwasher
- If just us eating it - we make the wraps on the side straight from the pans to save unnecessary serving bowl washing up

💪🏻 On top of the chicken, there’s added protein from the wraps @ 10g per wrap along with the cottage cheese & greek yog sauce

⚡️ I used to feel like I had to make all my own spices but actually these packets save money/space having to own every single spice,
🧠 but mostly they take away the thought - I had this packet of chicken and no idea what to make so looked in the cupboard, saw this packet and off we went 😏

👧🏻 For us- N won’t eat flavoured chicken so I’d fry up a chicken thigh plain, then she’d have in a wrap with cheese and her veg on the side or hidden in a pasta dish - but this day she wasn’t having it so had an emergency kids ready meal spag & meatballs 😅

🍖 When AF the chicken I do in 5/8/10 intervals then check - today flipping to cook upside down for a little, then back to crisp the top again.
I rarely marinade in advance and just plop in the drawer, top with the spices and spray with a little oil to stop it flying off 😅

Enjoy ✨

👩🏻‍🍳

Garlic Prawn Spaghetti 🍝🍤
Always a popular one when I post it:

💰Under £5

⏰ 10 mins
Pasta cooking being the longest part so if using pre-cooked then it’s around 5

🍴Only prep is chopping the Toms & Spinach
(Thankfully as you can hear a child kicking off in the back 🙃)

🥘 1 Pan + 1 pot

🧀 Veggie option
Swap out the prawns and add feta, goats cheese or ideally Burrata 🤤

😻A catfish meal for date night or entertaining
But it’s also one of my go-to’s on a solo weekend dinner

👧🏻 Great for little ones
Add some tom sauce if needing to hide the veg,
change the type of pasta to suit,
swap the prawns for chicken (even breaded works) if they aren’t a fan or leave out entirely
and top with grated cheese

🥡Leftover lunch
Chuck in some leaves to make into a pasta salad and add extras like red onion, cucumber & pepper for the added crunch
If I’ve only got one pack of prawns I still make extra, but add a different protein or have the veggie option for lunch

🍶 I use a spray to reduce the amount of oil I use but I do add a dollop of butter for flavour.
If wanting minimal oil then you could use the pasta water from the start to soften the veg and only add towards the end to coat everything

🥬 If wanting to add more volume you can fill out with extra veg and/or some chicken or turn into the pasta salad above

Enjoy ✨

👩🏻‍🍳

Hotel gym conditioning with no air conditioning 🥵 Just using DBs and the treadmill:

3 rounds was more than enough in this heat 💦💦

Sprints
(I did 60s/ 90s/ 2” - from the time it actually reaches the speed)
Straight into:

2️⃣0️⃣ Alternative DB lunges
8️⃣Devils Press
2️⃣0️⃣Vups (sweaty earphones stopped the vid)
8️⃣Burpee broad jumps
2️⃣0️⃣Renegade Rows
8️⃣Farmers Carry figure 8s
2️⃣0️⃣ Squat Thrusters

If no treadmill then switch for shuttle runs or an erg.

💦